Overview
The Band Skull Crusher is a triceps isolation exercise performed using a resistance band anchored to a stable point. The movement involves extending the elbows while keeping the upper arms fixed, which fully engages the triceps.
Because the resistance increases as the band stretches, the muscle activation is highest at the top of the movement, leading to greater strength development.
How to Perform the Band Skull Crusher
Step 1: Setup
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Secure a resistance band to a sturdy anchor point low to the ground.
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Lie on a flat surface (such as a bench, mat, or floor) with your head positioned near the anchor point.
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Grab the band with both hands, keeping your palms facing upward.
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Extend your arms straight up so there is slight tension in the band.
Step 2: Execution
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Bend your elbows slowly, bringing your hands toward your forehead.
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Keep your upper arms stationary—only your forearms should move.
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Once your hands are near your head, pause and feel the stretch in your triceps.
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Extend your arms back to the starting position, squeezing your triceps at the top.
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Repeat for the desired number of reps.
Repetitions and Sets:
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Beginners: 3 sets of 10 reps
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Intermediate: 3 to 4 sets of 12 reps
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Advanced: 4 sets of 15 reps
Tips for Proper Form
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Keep your elbows in a fixed position throughout the movement.
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Use a controlled tempo—avoid fast or jerky movements.
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Engage your core to maintain stability.
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Do not overextend the elbows—stop just before locking out.
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Choose an appropriate resistance band that challenges you while maintaining proper form.
Common Mistakes to Avoid
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Allowing the elbows to flare out, which reduces triceps engagement.
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Using momentum instead of controlled movement.
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Not maintaining tension in the band, which lessens the effectiveness of the exercise.
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Arching the back, which can lead to discomfort or strain.
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Holding the band too loosely, reducing resistance.
Benefits of the Band Skull Crusher
1. Builds Stronger Triceps
The Band Skull Crusher directly targets the triceps, helping to develop strength and muscle tone.
2. Provides Joint-Friendly Resistance
Unlike free weights, resistance bands provide progressive tension, making this exercise easier on the elbows and shoulders.
3. Enhances Muscle Endurance
Since bands offer constant tension, this movement helps improve muscle endurance, making it great for athletes and high-rep training.
4. Great for Home Workouts
This exercise requires minimal equipment and can be done anywhere, making it perfect for home training.
5. Improves Lockout Strength
Since resistance is highest at the top of the movement, this exercise is beneficial for improving lockout strength in pressing movements like bench presses and overhead presses.
Muscles Worked
